What Do You Get From Eating Your Favorite Fruit?

Here's a list of some of the healthiest fruits and their benefits.
by Stephanie Shi
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Apple

Nutritional value:

One large apple has 116 calories and five grams of fiber. It’s a good source of fiber and vitamin C.

Benefits:

It makes for a healthy and filling snack, and it’s associated with lowering cholesterol levels and the risk of heart dieseases.

Avocado

Fruit Nutrition Information

Nutritional value:

One avocado has 322 calories and 13 grams of fiber. It’s low in cholesterol and sodium. It’s a good source of fiber, vitamin C, vitamin K, and Folate. It also has potassium, lutein, and vitamin B.

Benefits:

As long as you eat it in moderation, an avocado helps lower cholesterol levels (thanks to the monounsaturated fats it has). It helps control blood pressure, it’s good for your eyes, and it helps in cell repair. It helps fight disease and infection, and it prevents cancer.

Banana

Nutritional value:

A medium banana (seven to eight inches long) has 105 calories. It’s high in potassium and pectin (a form of fiber), vitamin B6, and antioxidants.

Benefits:

It reduces swelling, protects you from diabetes, aids in weight loss, and strengthens the nervous system. It can also protect you from free radicals, harmful molecules that can cause cell damage and lead to age-related health conditions.

Blueberry

Fruit Nutrition Information

Nutritional value: One cup of raw blueberries has 84 calories and four grams of fiber. It’s very low in saturated fat, cholesterol, and sodium. It’s a good source of vitamin C, vitamin K, and manganese. It’s very rich in antioxidants.

Benefits: It can help lower the risk of age-related diseases and improve memory.

Cherry

Nutritional value: One cup of sour, red, raw cherries has 77 calories and two grams of fiber. It’s low in saturated fat, cholesterol, and sodium. It’s a rich source of vitamin A and vitamin C. It also has antioxidants.

Benefits: It has the antioxidant anthocyanin, which helps reduce inflammation and ease the pain of arthritis and gout.

Cranberry

Nutritional value: One cup of cranberries has 46 calories and five grams of fiber. It’s a good source of vitamin E, vitamin K, and it’s rich in vitamin C and manganese.

Benefits: Cranberries are antibacterial, and they can help treat and prevent urinary tract infections, kidney stones, and ulcers.

Grape

Fruit Nutrition Information

Nutritional value: One cup of grapes has 62 calories and one gram of fiber. It’s a good source of vitamin K and manganese.

Benefits: It helps prevent heart disease by reducing blood pressure levels and lowering the risk of blood clots.

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Grapefruit

Nutritional value: One fruit has 104 calories and four grams of fiber. It’s rich in vitamin A and vitamin C, and has lycopene and flavonoids.

Benefits: Pink grapefruit can protect against certain types of cancer, and it can lower cholesterol levels.

Kiwi

Fruit Nutrition Information

Nutritional value: One kiwi fruit has 46 calories and two grams of fiber. It’s a good source of vitamin E, potassium, copper, vitamin K, and vitamin C. (It has more vitamin C than oranges!)

Benefits: It keeps bones, cartilage, teeth, and gums healthy.

Mango

Nutritional value: One mango has 135 calories and four grams of fiber. It’s a good source of vitamin A, vitamin C, and vitamin B6.

Benefits: It can help maintain good vision.

Melon

Nutritional value: One medium melon has 188 calories and five grams of fiber. It’s a very good source of niacin, vitamin A, vitamin B6, vitamin C, folate, and potassium.

Benefits: It reduces the risk of developing cataracts.

Orange

Fruit Nutrition Information

Nutritional value: One orange has 100 calories and seven grams of fiber. It’s a good source of thiamine, folate, calcium, and vitamin C.

Benefits: It helps prevent cancer and kidney diseases. It boosts heart health, relives constipation, and fights against infections.

Papaya

Nutritional value: One large papaya has 148 calories and seven grams of fiber. It’s a good source of potassium, vitamin A, vitamin C, and folate.

Benefits: It aids digestion and keeps the skin healthy.

Peach

Nutritional value: One large peach has 68 calories and three grams of fiber. It’s a good source of vitamin A, niacin, and potassium.

Benefits: It fights infections and helps regulate the immune system.

Pear

Fruit Nutrition Information

Nutritional value: One pair has 51 calories and has four grams of fiber. It’s a good source of vitamin C and vitamin K.

Benefits: It helps prevent constipation and heart disease, and it lowers blood cholesterol levels.

Pineapple

Nutritional value: One pineapple has 451 calories.

Benefits: It aids digestion, prevents blood clots, and inhibits the growth of cancer cells. It also speeds up the healing of your wounds.

Prune

Nutritional value: One cup of prunes has 265 calories and eight grams of fiber. It’s a good source of vitamin A and vitamin K.

Benefits: It protects your cells from damage, stabilizes blood sugar levels. It can help prevent osteoporosis and keep your bones strong.

Raspberry

Fruit Nutrition Information

Nutritional value: One cup of raspberries has 64 calories and eight grams of fiber. It’s a good source of vitamin K and magnesium, and an excellent source of vitamin C and manganese.

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Benefits: It can prevent cervical cancer. It can also help treat esophageal and colon cancer.

Strawberry

Nutritional value: One cup of whole strawberries has 46 calories and three grams of fiber. It’s a good source of vitamin C, manganese, potassium, and folate. It has antioxidants and anti-inflammatory properties.

Benefits: It suppresses the growth of cancerous tumors and slows down digestion, which regulates your blood sugar levels.

Tomato

Fruit Nutrition Information

Nutritional value: One medium tomato has 22 calories. It’s rich in vitamin A, vitamin C, folate, potassium, lycopene, and an array of antioxidants.

Benefits: It’s highly associated with healthy skin and hair, increased energy, and lower weight. It can help reduce cholesterol levels, too.

Watermelon

Nutritional value: It’s a good source of vitamin A, vitamin C, and potassium. A wedge has 86 calories, and a whole watermelon is 92 percent water.

Benefits: It decreases the risk of obesity, diabetes, and heart disease. It also promotes a healthy complexion.

Sources: Web MD, Canadian Living, Medical News Today, Self Nutrition Data, The Guardian, Care 2

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